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Upper Legs · Body Weight
Pistol Squat to Box
Pistol Squat to Box is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings and core assisting. It needs only a box. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Core
How to do Pistol Squat to Box
- Stand on one leg in front of a box or bench, with the other leg extended forward.
- Sit down slowly onto the box on one leg.
- Touch the box lightly without relaxing.
- Drive up through the standing leg to stand, then switch legs.
Form tips
- Lower the box height as you get stronger.
- Hold your arms forward for balance.
Pistol Squat to Box alternatives
More quads exercises
Pistol Squat to Box FAQ
What muscles does Pistol Squat to Box work?
Pistol Squat to Box mainly works the quads in the upper legs. The hamstrings and core work as secondary muscles.
What equipment do you need for Pistol Squat to Box?
You need only a box.
How many sets and reps of Pistol Squat to Box should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pistol Squat to Box good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Pistol Squat to Box burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Pistol Squat to Box?
Other exercises for the quads include Barbell Box Squat, Barbell Squat to Grass, Dumbbell Side Squat Side to Side and Dumbbell Bulgarian Box Split Squat.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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